What this result means
Hill repeats need a work pace on the grade, not only a flat plan pace. This page converts your flat target with Minetti, then totals work and rest like other interval tools.
Track repeats stay flat on a measured oval. Treadmill intervals start from belt speed and work duration. Use this page when the session is hills outdoors or on a set grade.
Flat 5:00/km, 5% grade, 0.4 km reps, 8 reps, 90 s rest → each rep uses the hill pace, and the session clock includes rest between reps.
Longer reps at the same flat effort take more time per climb because hill pace is slower than flat pace uphill.
Calculation method
Hill work pace = hillPaceFromFlat(flat pace, grade). Session totals use the same intervalSession pattern as track repeats: work = distance × hill pace; rest between reps; last rest omitted.
Pace conversion is Minetti 2002. Session arithmetic is exact for the paces and rests you enter.
Recovery quality, jog-down descents, and fading are not modelled. Rest is the number you type, not a physiology prescription.
Frequently asked questions
Do I enter the pace I will see on the hill?
Enter the flat effort you want to match. The calculator converts it to hill pace for the grade. If you already know the hill pace, convert with flat-equivalent pace first or use track-style repeats with that pace directly.
How is this different from 400 m repeats?
Track 400s assume flat work pace. Hill repeats apply a grade conversion before building the session clock.
Can I use treadmill incline sessions instead?
Yes when the work is set as belt speed and work duration. Open the treadmill interval calculator for that console-first flow.
Is the session time a prediction of how hard it will feel?
No. It is the sum of work and rest at the paces you entered. Feel, heat, and jog-down time are outside the math.